Technique and Endurance Builder

Warm-up

Set Topic: Gradual warm-up to prepare the body for the main sets.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	300	Swim easy Freestyle focusing on long and smooth strokes.		300

Technique Focus

Set Topic: Drills and technique work to improve stroke efficiency.

1 round

HR: Low to moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	50	Swim Freestyle with paddles focusing on catch and pull.		120
Backstroke	4	50	Backstroke with pull buoy to work on body position.		120

Endurance Builder

Set Topic: Build endurance with longer swims.

1 round

HR: Moderate

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	4	300	Swim Freestyle at a steady pace.		300

Cool Down

Set Topic: Cool down and relax the muscles after the main sets.

1 round

HR: Low

Stroke	Quantity	Distance	Description	Equipment	Interval
Freestyle	1	200	Easy Freestyle focusing on stretching and relaxation.		200